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Instant Pot Oat Groats (Sweet or Savory)

Recipe By Michelle Crawford

"Oat groats" isn't just fun to say, they're awesome eatin', too!

Oats groats are intact whole grains of oat (they've only been hulled).

We often encounter oats after they have been processed to some degree. You might be familiar with:

  • Steel-cut oats - oat groats cut in half or thirds

  • Rolled or old-fashioned oats - oat groats steamed and then rolled into flakes

  • Quick-cooking or instant oats - oat groats that are steamed for longer or rolled flatter than regular rolled oats

Choosing less processed versions of oats means that they take longer to digest, so you'll stay full longer.

It also means that the beneficial fiber will make it down your intestinal tract to feed your gut microbes (flora). We can't forget the importance of feeding those hungry little guys!

Since trying oat groats, I've given up on oatmeal for good - groats have an amazing, firm texture and wholesome, nutty flavor that can't be beaten! I buy mine from Amazon (no affiliation) for less than $.30/serving: Yupik Organic Oat Groats

Oat groats take a little longer to cook than steel-cut and a lot longer than instant oats, but you can speed them up in your pressure cooker for a wholesome meal with only a couple minutes of hands-on time. I love prepping a week's worth and pre-portioning them for quick breakfasts.

Ingredients (6 servings):

  • 4 cups of water

  • 2 cups of oat groats

  • Pinch of salt (optional)


  1. Add oats, water, and salt (if using) to your pressure cooker.

  2. Set to cook for 18 minutes.

  3. Allow natural release for 10 minutes.

  4. Fluff and top as desired or pre-portion.

Topping Ideas:

  1. Add your favorite plant-based milk for a creamy hot cereal.

  2. Top with nuts, granola, flaxseed meal, and berries.

  3. Sweeten with date syrup.

  4. Spice with cinnamon, nutmeg, pumpkin pie, etc.

  5. Go savory by replacing the water with vegetable broth and using in place of any grain in soups, salad, and grain bowls.


Michelle is always cooking up delicious, healthful eats at her plant-based personal chef business, Cult Legume.

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